Week 3 Day 2

“There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide.”
– Rolf Arands


Warm up
Rotations
Arms
Torso
Knees
High knees 30 sec.
Butt Kicks 30 sec.
Sun Salution x2
Hit the Trail

9 Rep Ladder

6am-6:45am

Sit ups (old school) Doris, JamieZ. & Michelle S. 2min 48sec.  
Squat thrust/Burpees w push up Ellen A. & Lisa B. 6min. 16sec.  
Fire Hydrants Demethea, & Janet 1min 22sec. Shirley M. & Marthe 1min 9sec.
Walking Lunges Shirley M. & Marthe 1min. 59sec.  
Planks Demethea, & Janet 3min 43sec.  
Jump Squats Demethea, & Janet 1min 48sec. Ellen A. & Lisa B. 1min. 35 sec.
Chin to knee    
S. L. Side lunges    
Hip lifts    

 

7am-7:45am

Sit ups (old school) Dan L. & Jean F. 3min 4sec.  
Squat thrust/Burpees w push up Dan L. & Jean F.6min. 7sec.  
Fire Hydrants Dan L. & Jean F.1min 38sec. Dan L. & Jean F. 1min 40sec.
Walking Lunges Dan L. & Jean F. 2min. 4sec.  
Planks Gemma, Paul & Jill R. 5min 5sec.  
Jump Squats    
Chin to knee    
S. L. Side lunges Dan L. & Jean F. 2min 11sec. Dan L. & Jean F. 2min. 7sec.
Hip lifts    

 

9:30am- 9:45am

Sit ups (old school) Tom & Hadiqua 2min 37sec.  
Squat thrust/Burpees w push up Donna & Beth 6min. 24sec.  
Fire Hydrants Tom & Hadiqua 1min 24sec. Eileen, Leslie and Risa 1min 23sec.
Walking Lunges Donna & Beth 1min. 49sec.  
Planks Tom & Hadiqua 1min 57sec.  
Jump Squats    
Chin to knee    
S. L. Side lunges Eileen, Leslie and Risa 3min 15sec. Donna & Beth 3min. 22sec.
Hip lifts    

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